“Flat tummy in 25 days with this tea”. “Use this special ab machine and get a flat stomach in minutes!”, “Put this cream on your tummy and burn fat in a week”. We have all heard these claims and a lot of us have probably fallen for them too.
The bottom line is that there’s no shortcut and all it takes is discipline and continuous tracking. But we get it, there’s a reason you typed “how to reduce belly fat” in your search bar. Here are a few tips to help you reduce your belly fat and love handles in a healthy way. Check them out!
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How To Reduce Belly Fat Faster In A Healthy Way
The two most important tips to reduce belly fat are a suitable diet and exercising.
Consume fewer calories than you are currently eating and drinking.
Keeping track of your calorie intake matters, but what you eat matters too.
Consume more fruits and vegetables. Green veggies have a high amount of fibre and micronutrients which helps you in general well being.
Eat enough protein. This helps to preserve, repair and build the muscle. This will keep you satiated during your fat loss phases.
Carbs are your primary source of fuel. It gives you instant energy to blast your workout.
While training your body, what’s important is to also give your body time to recover.
Sleep is one of the greatest keys to a healthy and fit summer body.
Cardio is a great tool if you want to increase your stamina and energy level.
Implement big movements properly in your training plan so that you can lift heavy overtime and gain a good amount of muscle.
Effective Exercises To Reduce Belly Fat
When many people think of how to reduce belly fat, one of the first things that comes to mind is getting a totally toned and taut tummy. If an unhealthy diet or lifestyle has left you with a paunch, you might want to work out and lose it and become fit and fabulous. Here are the best exercises and workouts to lose belly fat.
The most effective exercise to burn stomach fat is crunches. This exercise will also help in building abs while melting belly fat.
You can start by lying down flat on your mat, flex your knees and put your feet on the ground. Place a thumb at the back of each ear. Hold the back of your head with the rest of the fingers. You can also keep them crossed on the chest. Keeping your breath in check, try to reach your knees with your head and then go back to the starting position.
Zumba will also help you burn your belly fat faster if you do it regularly. One of the reasons it is fun is because as it works for your whole body, it helps to diminish belly fat quickly. Zumba workouts are high-intensity exercise. It helps in improved cardiovascular fitness, lowered cholesterol and lowers blood sugar levels and melts belly fat quickly.
Cycling is an effective way to burn belly fat. It improves building muscle and strengthens your core while helping get your heart rate up and also has the capacity to burn a significant number of calories.
As you paddle you are meeting resistance which will help you in building muscle. Building muscle then increases the rate at which you burn calories, so it makes it easier to maintain a healthy weight.
Your first step in burning off belly fat is including at least 30 minutes of aerobic exercise or cardio into your daily routine. Resistance training is great for improving strength and increasing lean body mass. Aerobic exercises improve insulin resistance, and reduce liver enzymes and triglyceride levels, all of which are known to increase the risk of diabetes and heart disease.
Mountain climbers is a calorie-burning workout that really gets your heart rate going. It also targets your core, making it the perfect exercise to lose that stubborn belly fat and reveal your abs.
Get into a high-plank position with your wrists directly under your shoulders. Keep your core tight, drawing your belly button in toward your spine. Drive your right knee toward your chest and then bring it back to plank. Then, drive your left knee toward your chest and bring it back.
Running along with a balanced diet can do wonders if you are trying to shed off the extra kilos. Walk or jog on an incline for five to 10 minutes. Maintain a jog for another five to 10 minutes, then pick your pace up again and start running. Your heart rate should elevate pretty quickly as you pick up your pace.
Though running solves your problem of ‘how to reduce belly fat’, however if you aren’t a runner, even a brisk walk for thirty minutes in the fresh air can help reduce fat around the belly.
Like mountain climbers, burpees work your core, in addition to a slew of other body muscles. Burpees are excellent fat-burning exercises that help build strong muscles and increase your metabolism throughout the entire day. They will help you burn calories and your belly fat long after your workout is done.
A Perfect Diet Plan - Food & Drinks To Reduce Belly Fat
It’s definitely not about eating less, it’s about eating right. We have listed a few foods and drinks that’ll help you reduce belly fat while keeping yourself fit and healthy.
Most herbal teas and carbonated waters have zero to very few calories. Rich in antioxidants, green tea promotes faster fat burning. Regularly drinking green tea can help you lose weight and reduce your risk of several diseases, including diabetes, heart disease and cancer.
There are limitless ways to enjoy green tea in the morning. Try adding a squeeze of lemon, drizzling on a bit of honey or brewing your tea with ginger or mint to bring a tasty twist to your cup.
Papaya doesn’t specifically cause weight loss, but it contains compounds that may help promote a healthy weight loss diet. This fruit is low in calories and a good source of fibre which in turn improves satiety and lower the risk of weight gain.
Papaya is rich in antioxidants, such as vitamin C, lycopene, and beta carotene. It also contains a unique enzyme called papain, which may help improve digestion.
Cucumbers have high water content and also have a generous amount of essential nutrients, including Vitamin C and K and other properties that can aid weight loss.
Eating cucumber for salads will keep you fuller for longer and thus stop you from binge eating later. You can try a mixture of tomatoes, cucumber, radish, carrot with some onion juice and salt to prepare a delicious salad. Switch your packet of chips or crackers with sliced cucumbers. Pair them with a minty low-fat greek yoghurt dip and you are good to go for a savoury snack.
Speaking of yogurt, it is high in protein and has been associated with decreased hunger and food intake, plus a lower risk of weight gain. Greek yogurt, great for smoothies, also pairs well with a bowl of fruit and some flax seeds.
Not only are smoothies a quick and easy way to obtain a concentrated dose of nutrients, they also double as a convenient breakfast item that can accelerate weight loss.
You must be living under a rock if you haven’t heard about, let alone trying quinoa in a gym before. And as boring or bland it may sound, it can help you start your day off right. Quinoa is high in fiber, protein and has a low glycemic index. These properties have all been linked to weight loss and improved health.
You can add the cooked grain to an omelet along with tomatoes, spinach, onions , and a sprinkle of cumin. And voila!, there’s your perfect savoury and healthy vegetarian breakfast for weight loss.
With hot and humid days of summer approaching, one can easily find themselves in the mood for something cool and sweet! With a high water content that keeps you hydrated and full, watermelon supplies a minimal number of calories. 90 percent of a watermelon's weight is water and it's one of the best fruits to eat if you're trying to lose weight.
Make yourself a fruit bowl of watermelon, apples and berries, all of which are low-calorie foods and top with herbs and spices and beat the summer heat while you get in shape.
Crispy Brown Rice
Pop, pop. Easy to eat, crispy brown rice or what we also call murmure is 100 percent whole grain, gluten-free puffs are a more nutritious choice in the morning.
This low-sugar cereal carries a slightly nutty flavor and pairs well with both strawberries and raspberries. These fruits provide the hunger-busting fiber this otherwise nutritious cereal lacks, ensuring you'll stay satiated until lunch.
Well, the answer to your question, ‘how to reduce belly fat’ is quite simple. Eating a variety of foods together in adequate portions will provide you with complex carbohydrates, fiber, protein, and a bit of fat, which, when combined, fill you up for hours and provide tons of nutrients and health benefits. Manage your diet creatively to keep yourself satiated but also healthy and it’ll help you lose weight faster.
It is beneficial to shape, tone, and strengthen your thigh muscles. You'll be quicker, leap higher, and have better overall stability if your thighs are stronger. That's why focusing on how to reduce your thigh fat should be an important goal. While there is no such thing as a single high-fat burning exercise that targets only one body component, there are some exercises that focus more on leg strength and endurance than others. Consider a handful of these exercises if you want to strengthen and tone your thighs. These exercises to reduce thigh fat will aid you in your quest for stronger thighs and a healthy lifestyle!